4 working sets
10 reps per side Half Kneeling Single Arm Dumbbell Press Right then Left
5 working sets – EMOM
8-10 Body Row
10-12 Barbell Upright Row
EMOM
12 Diamond push up
12Supinated Dumbbell Front Raise
EMOM-AMRAP 45 sec
45 sec AMRAP – Anchored Sit Up
rest 15 sec
45 sec AMRAP – L Crunch
rest 15 sec
REPEAT
Upper Body Strength Balance This six-week tricep-focused progression is designed to enhance muscle endurance and strength through a combination of isolated and compound movements. Each week alternates between structured sets of single-arm tricep...
Upper Body Conditioning Approach Intention This six-week progression of Interval Weightlifting emphasizes a high output on a cardio machine followed by an upper-body pressing movement. This section has a mix of posterior shoulder exercises to...
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